In the 7 days ending Apr 30, 2011:
Trail run warm up/down 30:00 [1]
Orienteering race 1:04:44 [4] *** 4.84 km (13:23 / km) +151m 11:34 / km spiked:7/14c shoes: Roclite 285
Orienteering race 21:16 [4] ** 2.32 km (9:11 / km) +50m 8:17 / km spiked:13/14c shoes: F-Lite 230
Note
Trail run 35:00 [1] 3.0 mi (11:40 / mi) weight:150lbs shoes: X-Talon 212
Note weight:148lbs (rest day)
Trail run long (Fartlek) 1:21:01 intensity: (46:24 @1) + (8:31 @2) + (9:12 @3) + (16:54 @4) 10.77 km (7:31 / km) +148m 7:02 / km ahr:139 max:167 weight:148lbs shoes: F-Lite 230
Trail run warm up/down 12:35 [1] 0.79 km (15:59 / km) +47m 12:19 / km weight:149lbs shoes: Roclite 285
Orienteering 1:05:14 [3] 4.62 km (14:08 / km) +238m 11:14 / km spiked:6/8c shoes: Roclite 285
Erg warm up/down 5:00 [2] weight:148lbs
Stretching 20:00 [0]
Circuits 1:00:00 [1] shoes: DS Trainer X
Trail run 45:00 [1] weight:149lbs shoes: Roclite 285
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